Comparing Nutrients in 1 pound Oranges with Peel VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Oranges with Peel	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	9.85% 286kcal	69.4% 2014kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	62.5% 60.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	30% 9.58g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	246% 3.93g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	165% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	250% 324g	130g per day for Men 19-50 years
Sugars	NA	94% 68g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	5.5% 4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 7.03g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	31.8% 318mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	45.4% 3.63mg	285% 22.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	NA	419% 9.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.3% 100mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	85.8% 47μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	235% 3520mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	71.8% 7.9mg	11mg per day for Men 19-50 years
Water	10% 373g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Crackers, wheat, reduced fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Crackers, wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Crackers, wheat, reduced fat:

• 1 pound of Oranges with Peel has more Vitamin C than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 6.3 times more Vitamin B1, 5.4 times more Vitamin B2, 10.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin B12
• 1 pound of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Crackers, wheat, reduced fat:

• 1 pound of Oranges with Peel has 30.1 times more Water than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 3.9 times more Copper, 6.3 times more Iron, 3.4 times more Magnesium, 11.7 times more Phosphorus, 14.9 times more Selenium, 388 times more Sodium and 15.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, wheat, reduced fat contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.3 times more Fiber than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 7 times more Energy, 44.6 times more Fat, 60.3 times more Saturated Fat, 54.2 times more Omega 3, 140.5 times more Omega 6, 4.6 times more Carbohydrate and 7.2 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6